Mobility:
Wrists/Forearms

Skill:
Rope Climb
Beginners- 10min basic technique practice
More Advanced-
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top)
Interval 3 – Rope Climb x 1-2 reps
Followed by. . .
Every minute, on the minute for 2 minutes (2 sets) of:
Rope Climb Mount x 4 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Ups Taps x 3-4 reps (right hand on top)
Interval 2 – Rope Pull-Ups Taps x 3-4 reps (left hand on top)

Workout of the DAY
2 person team. Complete in any order/any fashion.
Split reps evenly. One person working at a time.
200 Cal Row
20 Rope Climb
100 Leg Raises
100 Russian Twists w slam ball
100 Walking Lunge Steps